Metabolic Meals Interested in starting a low-carb diet? Here are 6 high-protein, high-fat meals you can try today! The stereotypical bodybuilder diet usually consists of plenty of protein, a fair amount of carbohydrates, and very little fat. This macronutrient plan is where the classic 40/40/20 ratio comes from. While that tried-and-true diet has worked well for competitors and fitness enthusiasts alike, it isnt the best strategy for everyone. In fact, some people can get into shape far easier on a much different-looking macronutrient plan. A high-protein, high-fat, low-carb diet can make the difference for individuals struggling to lose fat and build muscle using the standard approach. In order for this nutrition method to work, you need to get over the idea that fat makes you fat. Its just not true. A high-fat, low-carb diet can actually be a healthy, sustainable way to get into shape and stay lean year-round. Low-carbohydrate diets can be effective for weight loss because, by restricting insulin production and promoting ketosis, they limit fat storage and encourage your body to use fat as its primary fuel source. Even if you arent really interested in following a low-carb diet, you may want a few meals that are primarily protein and fat. To help you spice things up and keep your diet interesting, here are six of my favorite low-carb, high-fat, high-protein meals. 1 NO-BUN BURGERS Burgers are certainly great with a bun, but if you take away all that starch, youve got more calories to spend on tasty add-ons like bacon, guacamole, fried eggs, cheese, and even peanut butter! These fatty additions are a great way to make a plain burger patty taste restaurant-quality. If you add some bacon or avocado, make sure you measure and account for your total fat intake, as these calorie-dense items add up fast. Theres really no recipe here; just use whatever amount of ground beef fits your protein needs for that meal, and then add some of your favorite high-fat ingredients to the top. To make your burger taste better, dont cook it quite so much. Far too many home cooks grill or pan-fry their burgers to death. Its no wonder most people like restaurant burgers better than the ones they make at home! 2 STEAK AND EGGS Bacon and eggs may be the quintessential American breakfast, but its hard to meet your protein needs with those items alone. To increase the protein content without getting too much fat, swap the bacon for a medium-sized steak. Almost any cut will do, but if youre limiting your calories, stick to leaner varieties like sirloin and round. Cook your eggs however you want! Some of the old-time bodybuilders swore up and down that raw eggs were best for building muscle and burning fat, but I dont think the method of cooking matters much. Again, though, track the fat content of the butter, oil, or other fat you use to fry or scramble your eggs. This may be a low-carb, high-fat meal, but that doesnt mean you can add unlimited amounts of fat. 3 CHOCOLATE PEANUT BUTTER SHAKE Thanks to sugar substitutes and flavored protein powders, you can still satisfy your sweet tooth without also eating a lot of carbs. Heres a recipe for one of my favorite shakes. Feel free to adjust the ingredient amounts as necessary to fit your macros. You can also substitute low-fat or nonfat cottage cheese if thats what youve got on hand. 4 ROASTED CHICKEN If you want great, cheap, keto-friendly comfort food, you cant beat the classic roasted chicken. Theres no specific recipe you have to follow here. Buy a whole chicken, pat it dry, and apply plenty of salt. Put your chicken in a cast-iron pan, roasting pan, or other heavy pan, and throw it in the oven at 425 degrees Fahrenheit. A good rule of thumb is to cook the chicken for 10 minutes per pound, but make sure the juices are running clear before you dive in. 5 GRILLED SALMON Salmon is protein-rich and full of monounsaturated fats—its a perfect food for a high-fat meal! One of the best, simplest ways to cook salmon is to place it skin-side down on a hot grill. Close the lid and let the smoke inside cook the top portion. The skin on the bottom will keep the meaty part from sticking or drying out. Try not to overcook it. Salmon and other fatty fish are best when theyre just barely cooked through. Before you throw it on the grill, brush the fish with some olive oil to further prevent it from sticking to the grill. To season it, use plenty of salt and add whatever herbs and spices you like. 6 SLOW-COOKER STEW If youre on a high-fat diet, the slow cooker is one of your best friends! It can make almost any cut of meat taste good, including those tough cuts of beef like chuck and top round. Heres a super-easy recipe for you to try! IMPORTANT LOW-CARB DIET TIP EAT YOUR VEGGIES Although vegetables are a carbohydrate source, you shouldnt leave them out of your diet. Many vegetables have almost no starch or sugar, and are full of fiber. If youre not eating oatmeal, bread, or other starches, youre going to need some fiber in your diet, trust me. Vegetables also contain the vitamins and minerals youll need to stay healthy and recover from your workouts. - J.Woltering #nutrition #eatingclean
Posted on: Thu, 04 Dec 2014 16:53:29 +0000
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